Join us this Saturday, 06 Jan at 0900 for a FREE trial class!
Strength:
Front squats
3 @ 65% 1-rm
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 80%
For quality
Conditioning:
“6-Minute Row Test”
For total meters rowed and 500m pace
Compare to Monday, 11 July 2022
Post results and experiences to comments
6min row test:
Goal: 1:46 pace
1,677m, 1:47.3 500m pace
splits
-1:44.1
-1:47.1
-1:49.4
-1:48.4
Missed goal pace. I was a little weak in the middle and started the “kick” too late, I had a little more in me.
All-in-All, I am happy with the effort. Next time, work on controlling breathing in the middle minutes and hit max effort with earlier.
1,661m 1:48.3 average 500
Split 1-1:43.6
2-1:51.6
3-1:52.5
4-1:46.1
I felt like I mailed the middle section in a bit. I should be able to get the pace down a couple seconds. Next time hold the initial pace closer to 2 min then taper off to 1:49/500 pace.
1,530m 1:57 average
Those front squats started off a little rough but they felt good at the end.
I’ll do my 6 min row on Thursday. Letting my back rest.
1536 cals
1:57 pace
Should’ve gone harder beginning and middle. Could’ve gone a lot harder in the middle.
1451m
2:04.0
I’m tired
1650m/1:49.0 pace
(1:42.5, 1:48.9, 1:53.0, 1:52.5)
Took off a little too fast. Imagine that. lol!